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VEGGIES WITH CHEESY SALSA
AND PEANUT-BUTTER-GINGER DIP

~Submitted by Treva, NC

Kids will actually eat their veggies if they can dunk them in these creamy dips.

Yields: 1 & 1/4 to 2 cups
Total Time: 45 minutes

Assorted vegetables for dipping such as carrots, celery, cucumbers, red and green peppers, and cherry tomatoes
Cheesy Salsa Dip (see below)
Peanut-Butter-Ginger Dip (see below)

1. Peel and cut carrots into bite-size pieces. Cut celery and cucumbers into sticks. Cut red and green peppers into strips. Arrange vegetables in cups and bowls or on large platter. Cover vegetables with plastic wrap and refrigerate until ready to serve.

2. Prepare dips. Serve dips with assorted vegetables.

Cheesy Salsa Dip:

In food processor with knife blade attached or in blender at low speed, blend 1 package (8 ounces) light cream cheese and 3/4 cup rinsed and drained cannellini beans until smooth. Add 3/4 cup medium-hot salsa; use pulsing action on food processor, or turn blender on and off, to incorporate salsa, but do not overblend; mixture should be chunky. Can be made early in day and refrigerated.

Each tablespoon dip: About 20 calories, 1 g protein, 2 g carbohydrate, 1 g total fat (1 g saturated), 2 mg cholesterol, 75 mg sodium.

Peanut-Butter-Ginger Dip:

In medium bowl, with wire whisk, mix 3/4 cup creamy peanut butter, 1/3cup very hot tap water, 1/4 cup honey, 4 teaspoons soy sauce, and 1 teaspoon grated, peeled fresh ginger until smooth. Can be made early in day, but leave at room temperature. (Mixture will get too stiff if refrigerated.)

Each tablespoon dip:

About 60 calories, 2 g protein, 3 g carbohydrate, 5 g total fat (1 g saturated), 0 mg cholesterol, 115 mg sodium.

HEALTHY CRISPY CHICKEN NUGGETS

1- to 1 1/2 pounds of boneless, skinless, chicken breast
1 cup low fat sour cream
1/2 cup water
1 cup total cereal or any flake cereal, crushed as small as possible
1/2 cup bread crumbs
3/4 tsp. Italian seasoning
1/4 tsp. salt
1/4 tsp. pepper
1/2 tsp. garlic granulated


Preheat oven to 375 degrees.

Seasonings can be changed based on your families personal taste. Creole or Old Bay may be added or even some chili pepper if your family likes it.

Cut raw chicken into long tenders or nugget shapes.

Mix sour cream and water in a separate bowl.

In a second bowl combine crushed cereal, bread crumbs and all seasonings.

Dip raw chicken pieces into sour cream and then into the seasoning. Then place dipped pieces on cookie sheet.

Bake in oven for 10-20 minutes. Time will vary based on chicken pieces.

MONKEY BARS
Makes 12 bars

Preparation time: 15 minutes
Cooking time: 1 hour

Ingredients
vegetable cooking spray
1 tablespoon butter
1 tablespoon light brown sugar
1 cup rolled oats
1/4 teaspoon cinnamon
1/2 cup whole-wheat flour
1/2 cup unsweetened apple juice
1/2 teaspoon vanilla extract
1/2 cup warm water
1 ripe banana
1/4 cup dried currants

Cooking Instructions
1. Heat the oven to 350?°F. Spray an 8-inch baking pan with vegetable cooking spray.

2. In a medium bowl, beat the butter and sugar together until creamy. Add the oats, cinnamon and flour and mix well.

3. In a small bowl, combine the apple juice, vanilla extract and 1/2 cup of warm water. Add this to the dry ingredients and stir to combine. Stir in the banana and currants. Spread the dough into the prepared pan.

4. Bake until the top is golden, about 1 hour.

5. Cool on a wire rack. Cut into 12 squares and serve. These bars can be made ahead and stored in the refrigerator for up to one week.

Nutrition Facts
Serving Size 1 bar
Amount Per Serving
Calories 78
Total Fat 1 g
Saturated Fat 0 g
Protein 2 g
Total Carbohydrate 15 g
Dietary Fiber 2 g
Sodium 1 mg
Percent Calories from Fat 16%
Percent Calories from Protein 10%
Percent Calories from Carbohydrate 74%

ITALIAN PIZZA EGG ROLLS
Yield: 9 servings

~Submitted by Jean, Syracuse, NY

INGREDIENTS

- 1 teaspoon vegetable oil
- 1 teaspoon minced garlic
- 1/4 cup finely chopped carrots
- 1/4 cup finely chopped onions
- 1/4 cup finely chopped green peppers
- 3 oz. lean ground beef
- 1/2 cup tomato pasta sauce
- 1/2 cup grated mozzarella cheese
- 1 tablespoon grated Parmesan cheese
- 9 egg roll wrappers (5-1/2 inch square)

DIRECTIONS

Preheat oven to 425 degrees F. Spray baking sheet with vegetable spray.

In nonstick skillet sprayed with vegetable spray, heat oil over medium heat. Add garlic, carrots and onions; cook for 8 minutes, or until softened and browned. Add peppers and cook 2 minutes longer. Add beef and cook for 2 minutes, stirring to break it up, or until it is no longer pink. Remove from heat and stir in tomato sauce, mozzarella and Parmesan cheeses.

Keeping rest of wrappers covered with a cloth to prevent drying out, put one wrapper on work surface with a corner pointing towards you. Put 2 tablespoons of the filling in the center. Fold the lower corner up over the filling, fold the 2 side corners in over the filling, and roll the bundle away from you. Put on prepared pan and repeat until all wrappers and filled. Bake for 14 minutes, until browned, turning the pizza rolls at the halfway mark.

Nutritional Information Per Serving (1/9 of recipe):
Calories: 184, Fat: 6 g, Carbohydrate: 23 g, Fiber: 1 g,
Protein: 10 g, Sodium: 332 mg, Cholesterol: 17 mg
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1/2 Lean Meat, 1 Fat

LITE ???N EASY CRUSTLESS PUMPKIN PIE
Serves 8